Foods high in Vitamin B1 (thiamin)
Water-soluble B-vitamin for carbohydrate metabolism and nerve function. Whole grains, pork, and legumes are good sources.
About Vitamin B1 (thiamin)
Thiamin (vitamin B1) is essential for converting carbohydrate into energy and for nerve function. The brain and other high-energy tissues are particularly dependent on it.
Whole grains, pork, legumes, nuts, and seeds are the densest sources. Refining grains removes most of the thiamin, which is why white flour and white rice are fortified with synthetic thiamin in many countries, including the UK.
UK adult RI: 1.1 mg/day. Deficiency (beriberi) is now rare in well-fed populations but is still seen in heavy alcohol users, alcohol impairs thiamin absorption and storage. Wernicke encephalopathy, an acute form, is a medical emergency requiring high-dose thiamin.
Foods high in vitamin b1 (thiamin), spread, spread, spread, and more
Ranked by how much you get per calorie, so foods are not rewarded for simply being dry or concentrated. Values from USDA FoodData Central, McCance & Widdowson's CoFID, ANSES Ciqual, and other public nutrition databases. Amounts in milligrams.
Per calorie is the default here because it answers what to eat: ranked purely by amount, a list of the richest foods fills up with dried and concentrated things nobody eats a plateful of. Switch to per 100 grams above if concentration is what you are after.
- Spread, yeast, vegemite 13.95mg per 100 grams
- Spread, yeast, vegemite, gluten free 13.09mg per 100 grams
- Spread, yeast, vegemite, salt reduced 11.85mg per 100 grams
- Spread, yeast, marmite 7.38mg per 100 grams
- Beef extract 5.42mg per 100 grams
- Yeast 3.38mg per 100 grams
- Spread, yeast, cheesybite 3.29mg per 100 grams
- Margarine-like, vegetable oil spread, fat-free, tub 2.3mg per 100 grams
- Formulated bar, POWER BAR, chocolate 2.22mg per 100 grams
- Nutrition bar (PowerBar) 2.22mg per 100 grams
- Luncheon slices, meatless 2.12mg per 100 grams
- Luncheon slice, meatless-beef, chicken, salami or turkey 2.12mg per 100 grams
Common questions about Vitamin B1 (thiamin)
- How much thiamin do I need?
- UK adult RI: 1.1 mg/day.
- What foods are high in thiamin?
- Whole grains, pork, legumes, nuts, and seeds. Refining grains removes most of the thiamin, which is why white flour and white rice are fortified in many countries, including the UK.
- Who's at risk of thiamin deficiency?
- Heavy alcohol users, alcohol impairs thiamin absorption and storage. Severe deficiency causes Wernicke encephalopathy, a medical emergency requiring high-dose thiamin.
- Why does thiamin matter?
- It's essential for converting carbohydrate into energy and for nerve function. The brain and other high-energy tissues are particularly dependent on it.